If you’ve ever opened TikTok, walked through the supplement aisle, or listened to a wellness podcast and thought, wait… do I need all of this? Same.
The supplement industry is LOUD.
There is a powder, gummy, capsule, tincture, and $87 monthly subscription promising to fix basically every symptom you’ve ever had.
And as a dietitian, I actually think most people need fewer supplements, not more.
Supplements can absolutely be helpful. I use them. I recommend them. But I want a reason for everything I’m taking.
So here are 5 supplements I actually keep in my routine, plus 5 categories I personally wouldn’t waste my money on.
And before we get into it: this is what works for me. Your needs can be completely different depending on your diet, medications, health history, and labs.
5 supplements I actually take
1. Vitamin D + K2
Vitamin D is one of those nutrients I actually care about knowing your levels for.
I’m not blindly taking it because someone on Instagram told me to.
Vitamin D plays a role in immune function, bone health, muscle function, and more. I personally supplement based on my needs and labs.
And that last part matters. More is not automatically better. I would much rather see someone test their vitamin D and supplement appropriately than randomly megadose it for years.
2. Magnesium glycinate
Magnesium is probably one of the supplements I get asked about the most.
There are also about 400 different forms being marketed to you at any given moment.
I typically reach for magnesium glycinate.
Magnesium is involved in hundreds of processes in the body, including normal muscle and nerve function.
But again, it’s not magic.
It does not replace sleep, adequate food, hydration, movement, or stress management.
Think of supplements as supporting the foundation. They are not the foundation.
3. Omega-3s
I’m a big food-first person, but I’m also realistic.
If I’m not consistently getting enough fatty fish in my diet, an omega-3 supplement is something I’m comfortable using to help fill that gap.
This is exactly how I think supplements should be used.
What am I consistently not getting enough of from food, and is there evidence that supplementing it would be useful for me?
That is a very different question than, “What supplement is trending right now?”
4. A probiotic
This one comes with a giant asterisk because probiotics are not one-size-fits-all.
Different strains do different things, and taking the most expensive probiotic at Whole Foods does not automatically mean your gut is going to be perfect.
I keep a probiotic in my routine, but I still care way more about what someone is eating regularly.
Fiber. Plants. Fermented foods. Hydration. Variety.
You cannot out-supplement a diet that gives your gut bacteria nothing to work with.
5. Creatine
No, creatine is not just for 22-year-old men trying to get huge at the gym.
Creatine is one of the more extensively studied sports supplements, and I like it because there is actually a substantial amount of research behind it.
I use it alongside strength training, adequate protein, and actual food.
Notice the pattern here?
None of these are replacing the basics.
They’re supporting them.
5 supplements I refuse to waste my money on
1. “Fat-burning” supplements
Hard no.
If a supplement is promising to melt belly fat, boost your metabolism into another dimension, or help you lose weight without changing anything else, I’m immediately skeptical.
There is no capsule replacing nutrition, muscle, sleep, movement, and consistency.
2. Detox pills, teas, and cleanses
Your liver and kidneys are already doing a pretty impressive job of detoxifying your body.
You do not need a 7-day cleanse because you ate pizza and had a margarita this weekend.
You need to go back to your normal routine.
Protein. Fiber. Produce. Water. Movement.
Done.
3. Mystery “hormone balancing” blends
This phrase drives me a little nuts.
Which hormone?
Estrogen? Thyroid hormones? Insulin? Cortisol?
They are not interchangeable, and I do not love throwing a giant proprietary blend at vague symptoms and hoping something sticks.
If you think something hormonal is going on, I would much rather investigate what is actually happening.
4. Megadoses I have no reason to be taking
If 100% of something is helpful, 1,000% is not automatically ten times better.
Supplements are still biologically active substances.
Some nutrients can accumulate, some can interact with medications, and some can cause problems at high doses.
I want a reason for the dose I’m taking.
5. Anything with a sketchy label and zero transparency
This might actually be my biggest one.
If I cannot easily tell:
what is in it,
how much is in it,
who makes it,
and whether there is reputable quality testing,
I don’t want it.
I would rather take fewer supplements that I actually trust than have a cabinet full of trendy products with gorgeous packaging.
My rule with supplements
Before buying another bottle, ask yourself:
What am I taking this for?
If you can’t answer that question, start there.
Sometimes a supplement makes sense.
Sometimes you need labs.
Sometimes you need to look at your food.
And sometimes you just need to stop letting TikTok convince you that every normal human experience is a nutrient deficiency.
Food first. Supplements strategically.
That’s the approach I’ll take every single time.
This article is for education only and is not individualized medical advice. Supplements can interact with medications and may not be appropriate for everyone, so talk with your physician or dietitian about your individual needs.